Macros?

[mckiney34]

What exactly does macros mean and used for? And how do I calculate it?

[LiL P]

Macros are the nutrients your food is made up of there are both macro nutrients and micro nutrients
To calculate it you need to find your BMR then decide on a macro split(this will depends on your current goals)

Il try give you an easy example lets say a guys BMR is 2500 kcal and he wants to lose weight he sets his daily kcal intake at 2000 giving him a 500 kcal deficit. Lets say he wants to use a 40/40/20 macro split this means 40% of your daily kcal shud be protein 40% of your daily kcal shud be Carbs and last but not least 20% of your daily kcal shud be from Fats

2000*.40= 800kcal divide that by 4 because 1gram of protein has 4kcal So said person needs 200g of protein daily

2000*.40=800kcal divide that by 4 because 1gram of carb has 4kcal Said person needs 200g of carbs daily

2000*.20=400kcal divide that by 9 because 1gram of fat has 9kcal Said person needs 44g of fats daily

So his daily macros would look like this 200g of protein 200g of carbs 44g of fats

I hoped this helps it made perfect sense in my head but i might be shlt at explaining things if it didnt help just say and i can try explaining it better

LiL P

[kronik420]

here's a short list of food and their macros:
http://forums.steroid.com/showthread...nutrient-Chart

[mckiney34]

It makes some since.... How do I find out my BMR?

[kronik420]

http://forums.steroid.com/showthread...gy-Expenditure

or just google "TDEE calculators"

[mckiney34]

I came up with 66+(6.23x200) +(12.7x69)-(6.8x19) and got 2059.1. What does this number represent?

[kronik420]

your bmr

[mckiney34]

Yes I know it's my BMR but what is it. Like my daily calorie intake I should be getting? Or what?

[kronik420]

I came up with 66+(6.23x200) +(12.7x69)-(6.8x19) and got 2059.1. What does this number represent?

what was the 200? height?

[mckiney34]

Weight 200 height 69 in

[mckiney34]

Age 19

[kronik420]

ok 2059 x 1.55 = 3191 << your TDEE (how many calories you burn in a day), rough estimate anyway..

[Abdulla]

i use this website i find it easier for ectomorphs to calculate their calories if they are trying to gain weight, hope it helps.

http://www.freedieting.com/tools/wei...calculator.htm

[auswest]

Yes I know it's my BMR but what is it. Like my daily calorie intake I should be getting? Or what?

Your Bmr (basal metabolic rate) is the calories needed to perform tasks of living like cell reproduction ect, you then times that by your daily activity level to get your tdee (total daily energy expenditure). This is your total daily calories burnt,

[mckiney34]

I used that calculated thing. Are these good number to gain weight? It said my calorie intake to maintain my weight should be 2535 so I upped it to 3000. My stat age 19 weight 200 height 5'8